How to increase your starting running speed. How to run faster over short distances
You know it's true, either you move forward to success or you fall back, losing ground. There is no such thing as “standing still.” In addition, to maintain interest you need to push (not punish!) yourself. And if you want to lose weight, you need to maintain these intensity levels to continue losing weight.
Beginner Runners
If you're still relatively new to running, a little patience won't hurt. Before you can start running fast, you need to learn how to run long distances. It is important to give yourself time to strengthen your leg muscles and connective tissue which will prepare the body to withstand further more intense and advanced training. Your main goal as a runner is to run regularly and without injury. If you start too hard or too early, you risk falling back due to injury. And if you drop out of the game at the very beginning of your running practice, there is a high risk that you will not run anymore at all. So, it’s better to move forward slowly but surely, with each step you become better and stronger. If you try to achieve your goal quickly, it will most likely take you longer than if you approached the matter calmly and with patience.
Just because you're not yet ready to accelerate your progress with advanced training techniques doesn't mean you can't start racing. In fact, participating in races such as 5K is a great way to gain experience without any pressure. Not only will you learn about organized and competitive running, but you will also gain insight into your running pace and experience the joy and spirit of running.
There are several tips that can help runners of all levels run without straining their bodies, and vice versa.
How to Run Faster: Tips for Everyone
1. Focus on body position
Taking the time to learn proper running position is an investment you won't regret. Running with correct position not only reduces the risk of injury, but also pays off when we're talking about about speed. If you run more efficiently and economically, you have more energy to run faster. The easiest way to correct many errors in body position is to “run straight” and relax. This instantly relieves a number of common running problems. For more information about this, read how to run correctly.
2. Losing weight
Again, super simple. The less you weigh, the less weight you have to carry, the faster you can run. This applies to any weight - be it a bicycle wheel or a heavy tractor wheel. If you want to lose weight, then this is an additional incentive! Research shows that for every pound of weight lost, a runner speeds up an average of 2 seconds per mile. If you lose 10 pounds, you can run a mile 20 seconds faster. For the 5K, that's 1 minute faster, and for the marathon it's almost 9 minutes faster.
3. Rest and Recovery
Running every day will not make you faster. Rest is just as important as running. Therefore, rest days are necessary for the body to repair and restore muscles, strengthen tendons and ligaments. So by skipping days off, which are vital for recovery and injury prevention, you're less likely to see the speed improvements you're looking for. Conclusion? You should not run for more than 2-3 days without a break.
4. Get stronger
Running is primarily a cardiovascular exercise. However, if you want to run well, and run fast, then running requires strength. Not the same strength as a terminator, but like, for example, a karateka - discreet, distributed throughout the body, stabilizing, allowing him to balance on one leg, we are talking about this kind of strength. Ultimately, your strength is determined by your weakest link.
Your center is one area that is often neglected by runners; a weak center is associated with injuries and poor running efficiency. On the other hand, a strong and stable center means your pelvis is more likely to be aligned correctly, you have a firmer foot on the ground and are less prone to injury, and you run more economically. Simply put, your body is zen. This is not fighting the road. It is strong, aligned, centered. Final result? You run smoother, faster and bonus - you get abs!
Then, the legs. Research shows that regular power training can significantly improve how efficiently the body uses oxygen. Basically, strong legs, this means less energy consumption, improved speed, muscular endurance and of course strength, as well as reducing the risk of injury.
5. Breathing
You might have thought that it was easy since you would have been doing this for a while, but as you may have noticed, it is not as easy as you may have liked. Yes, you've known how to breathe since you were born, but you've also, in all likelihood, lost some skills since then.
The truth is, many runners experience breathing problems, which not only affects performance but also motivation. So, in addition to training your heart and legs, you need to train your lungs as well. After all, the heart can only pump as much oxygen to your legs as you can inhale, regardless of its strength or efficiency.
As you can see, strong respiratory system can have a huge impact on your running. The better you breathe, the more oxygen reaches your legs, which means better endurance and faster speed. Research from Brunel University in England backs this up, showing that runners who breathed harder also had the weakest leg muscles.
So the question becomes: what is the best way to breathe? The answer is quite simple, breathe full breath. Most of us breathe through chest breathing, inhaling small, short sips of air without making full use of our lungs. And we have been breathing this way for most of our lives, which means it has become a habit that is difficult to break. Abdominal breathing- that’s how it’s more correct. This is how we should naturally breathe from birth.
Take an example from the pros in this matter: babies. Look at any baby and you will see how his tummy expands and contracts, how air moves in and out of his body. Here's how it's done. When you breathe with your stomach, you should inflate it like balloon, in contrast to chest breathing, in which the shoulders rise and fall.
To practice, place one hand on your stomach and one on your chest. Start with slow, deep breaths, breathing from your belly. Feel the difference. Belly breathing allows you to use more alveoli in your lungs, taking in more oxygen, which provides oxygen to your muscles and relieves fatigue. Pilates can help a little in this matter, because... it will increase flexibility, strengthen your core, and improve your breathing—key things for any runner.
6. Small, quick steps
Run faster using quick, short and easy steps. Beginning runners tend to take shorter, longer strides, which means you'll spend more time in the air, lifting your body a little higher. Raising the body this way requires additional strength, and landing the legs on the ground is also more difficult. Smaller steps will help you land more easily in the middle of your feet and lift your feet off the ground with ease. Imagine walking into a field of raw eggs or hot coals. Light, quick, small steps can help increase your pace and also reduce your risk of injury.
How to Run Faster: Advanced Techniques
If you can run 8-10 kilometers continuously, and regularly run 30-40 kilometers per week, then perhaps you need additional speed. Some experts recommend waiting until you have a year of running under your belt before you start adding speed training.
Running further will simply increase your endurance, but it is not enough to help you run faster. The best way to run faster is to use a set various methods for running, which not only help increase your running pace, but also improve endurance.
7. Running uphill
What it is? Running does not require a full range of motion or effort, especially when running on a plane. To get involved in work more muscles and increase your range of motion, include uphill running in your workout. The name speaks for itself. Running uphill means running down inclined surface. Simply increase the incline on the treadmill, or if you're running outside, find a hill or higher area.
How does this improve running, what does it give? It would probably be easier to list what it does not provide. Running uphill causes the muscles to contract more strongly than when running horizontally, strengthens the leg muscles and improves cardiovascular system, making you a more powerful and powerful runner. Other benefits include: faster stride, longer stride length and more economical running. What's even more amazing is how quickly it all starts working; In just 6 short weeks you can expect significant improvements in speed and power. You will find running on a plane much easier.
8. Speed training
What it is? Another fast-paced workout, speed training involves running at a difficult but manageable level. At a level outside your comfort zone, you find it difficult to breathe, and then you gasp for air. Speed training is “comfortably challenging,” where you run fast, but not too fast. If you can speak easily, or cannot speak at all, then you are not in the speed zone. When you reach the required speed zone, you are able to speak, but not in full sentences.
How does it improve your running? Speed running, probably - The best way increasing speed. Speed running increases your lactic acid threshold (the body will take longer to create lactic acid - lactic acid causes fatigue), which allows you to run faster.
9. Interval training
What it is? Interval training consists of alternating intense but short periods (usually a few seconds to 2 minutes) of running at speed, followed by slightly longer recovery periods during which you walk or jog.
How does it improve your running? Interval training is in a great way improving the cardiovascular system and strengthening endurance.
10. Fartlek
What it is? Fartlek, Swedish for "speed play," is a fun workout that's similar to interval training in that it also alternates between intense intervals and recovery intervals. However, unlike interval training Fartlek has no structure or pre-set plan. A fartlek can consist of a goal of running to a tree, phone booth, or lamp post at a distance you are ready for and at a pace you are ready for, followed by a run to relax. This is especially fun to do in groups where one person takes on the role of leader and sets the rhythm/intervals, after which the next person in the group becomes the leader. It's unpredictable and fun, with no planning or timing.
How does it improve your running? This can help make you run faster and improve your endurance.
Speed training is tiring, so you should alternate a speed day with one or two days of easy running (or rest). This will allow you to gain speed while reducing the risk of injury. Start with one speed workout per week. As you progress, you can add a second intense workout. Never do more than two speed sessions per week.
A person learns to walk, run and jump in early childhood. These basic skills are embedded in our genetic code; the main thing is to develop them correctly. However, the majority, entering adulthood, are capable of losing even such basic skills if they do not make efforts to maintain good physical shape. When the question arises of how to run fast, people simply fall into a stupor, not knowing what to say or do. Let's figure out how to develop the right skills, endurance and everything else to learn how to run at the speed you need.
If you really want to achieve high results, you will have to be patient. You will need to put a lot of effort into preparation, try to train as hard and as efficiently as possible.
Before taking any steps to start training, if you have even the slightest doubt about the benefits of running, go to your therapist. He will conduct the necessary tests, prescribe tests, conduct an examination, after which he will be able to give a clear answer as to whether you can engage in this sport.
Professional runners never start running without proper preparation. Exist simple tips, taking note of which, any beginner will be able to figure out how to run fast correctly.
- There is no need to immediately load the body to the maximum. Start any workout with an easy jog over a short distance of a hundred or a little more meters.
- It will not be difficult for a person who has good physical fitness to run one or two kilometers. If this comes easy to you, simply increase the distance by ten percent each workout.
- Professionals advise choosing not gyms or stadiums for training, but forest belts or parks. It is better to run on rough terrain than on a paved path.
- Eating before a run - no the best choice. It is optimal to wait a few hours before training.
- Choose the time for running yourself, do not listen to those who advise doing it only early in the morning or late in the evening. All people are different; for a night owl, getting up at six in the morning to go for a run will be an insult to the body.
- Try not to lose your breath while running. If you are out of breath, it means you need to slow down and run slower.
- Always have a bottle of clean water at hand. This will help protect the body from dehydration.
- You cannot run along highways. During exercise, breathing accelerates, as does metabolism. Inhaling exhaust fumes can seriously poison your body. Therefore, it is better to jog in a forest or park.
Training mode
- It is important to correctly draw up a training plan (program). At first they should be gentle, two or three times a week. As a result, you can move on to daily jogging, which will only bring benefits.
- Before jogging, be sure to warm up your muscles and stretch your ligaments. Useful information on this issue is available in the corresponding article on our website.
- Scientific research shows that those athletes who, despite intense training, devote enough time to rest. Their reaction and speed improve.
Working on fast running technique
To learn how to run correctly, you will have to learn running technique. It has been developed over hundreds of years through experimentation. Even the ancient Greeks used these skills to win at the first Olympics. You can refuse this and run at random, but this is akin to running through a minefield. Sooner or later it will “explode” and injury will be unavoidable, and it will hardly be possible to achieve high performance.
Hand and body position
First of all, you need to relax, your neck should be in a neutral position. You need to look ahead without straining your eyes too much.
- Shoulders should be relaxed and slightly down.
- The abs need to be tense, but not too much, to provide the necessary balance to the hips.
- Your arms should be bent ninety degrees, and your elbows should not protrude forward.
Try to ensure minimal vertical vibrations. Swinging will reduce running speed, but we don’t need that.
Breath
It is very important to learn how to breathe correctly so as not to become out of breath when running either short or long distances.
- You should try to breathe through your nose, but if you have noticeable difficulties with this, then you can combine nasal breathing with mouth breathing.
- Make sure your breathing is rhythmic and not ragged.
- Some people recommend inhaling and exhaling every two steps. However, this is all individual. The body itself will tell you the optimal rhythm. It shouldn't be too frequent.
- Inhalation and exhalation should be as deep as possible. Try not to leave air in the lungs, as it may linger in the liver, which will lead to colic.
- It is better to avoid chest breathing when running and inhale using your abdominal muscles.
Don't be discouraged if things don't work out right away. Instant results are not about sports. You will have to put in effort and effort to achieve the desired effect.
Steps
- When running, your feet should land softly on the wide part just below your center of gravity.
- The heels touch the surface lightly, for a split second.
- They must be lifted immediately, pulling them towards the buttocks.
- Ideal surface touch frequency right foot per minute - ninety. This is the number we should strive for. The best number of steps per minute is one hundred and eighty.
- The speed of movement should not be regulated by the frequency of the step. To do this, you can use the tilt of the body.
Many athletes recommend running on their toes. This way you can greatly increase your running speed. During landing, less of the foot will touch the ground, therefore the start of the next step will be faster. At first, this style may seem inconvenient, but over time you will get used to it, appreciating all the advantages of this option.
Nutrition and water regime
Unhealthy, sweet, high-calorie foods are sure to increase your blood sugar levels. It would seem that this should give extra energy, but it does not happen. All these cakes, sweets, fatty and smoked foods will reduce your running speed. In addition, excess calories will definitely be deposited on the stomach and thighs, which is not at all beneficial for running.
You need to get carbohydrates from whole grains, eat more vegetables and fruits. They are able to provide a “long-lasting” energy effect without sudden drops or rises in sugar levels.
Seventy percent of human muscles are composed of water, and glycogen contains about three-quarters of it. Liquid is also required for the absorption of proteins and carbohydrates. On average, for a physically active person, the norm is about two and a half liters per day. Water is excreted not only through sweat, but also through the kidneys, intestines and even breathing. You need to replenish the deficiency every few hours, especially if you exercise. Otherwise, unsatisfied thirst can lead to dehydration.
Regular training
To achieve maximum results, you need to pay attention not only to your legs. You should train all muscle groups, pay attention Special attention press and shoulder girdle. You can exercise at home, outdoors or in the gym. By increasing your overall fitness, you will also improve your running performance.
To develop endurance, it is useful to run uphill, as athletes say, in the Rolling hills mode. You should start with a slight rise, and then gradually increase the angle. If you do such training at least once a week, you can achieve much greater speed.
Strengthening work
Take enough time to choose the right clothes, and most importantly, shoes. If you are uncomfortable, hot, and have blisters on your feet, then you will never learn to run fast. In winter, you can use a high-quality one, chosen according to all the rules, and in the summer, stick to light shorts or sports pants and a T-shirt.
To evaluate your own achievements, it won’t hurt to record your results. You can buy a special gadget that will monitor your indicators: cadence (the number of touches on the surface per minute), pulse, body sway between the stages of flight and landing (vertical oscillation), and other factors. For example, professionals touch the ground with their feet for a time below 200 milliseconds, this is what we should strive for.
If you really want to learn how to run long and fast, stop training with friends. Collective running distracts from the original goal. You can get a player and listen to music. This way you won’t get bored and your attention won’t wander.
Different distances and set of exercises
Sprint: how to learn to run 100 meters quickly
Betting on short distances, from one hundred to four hundred meters, you definitely need to train. The emphasis will have to be on strength and jumping training, that is, pumping up your legs.
- Exercises with a bench are good for pumping up the muscles needed for running. First you need to jump on it with both feet, and over time you can complicate the task by changing legs.
- You can use a barbell or dumbbell as a weight. Perform a squat, and then suddenly jump up.
- Propulsive force is increased by running exercises with shin overlap. In this case, the knees should be raised as high as possible to the chest.
- Your hands should not be clenched into a fist, but your shoulders should be raised. Only your shoulders should work, you can monitor this by practicing in front of a mirror.
Average distances from 800 meters to 2 kilometers
When mastering running over longer distances, you need to rely on endurance, and not on speed or strength. Speed running is exhausting, so it’s worth thinking about the distribution of forces. Otherwise, you will simply get tired and quit the race long before it is completed. Before races, it won’t hurt to regularly go on long hikes. If possible, in Everyday life You also need to switch to hiking on foot, and not by car or public transport.
Good long-distance running technique begins with posture. If you don't watch her, nothing will happen. An excellent workout can be running on rough terrain or uphill. The duration of such runs can be limited to 15-20 minutes.
Striving for a marathon: How to learn to run quickly 3 km or more
People who take care of their physical fitness often prefer running long distances. Some easily cover even 20 kilometers. But this does not mean at all that you need to jump right off the bat. Not everyone can overcome such a path without preparation; for some, even walking such a road seems unthinkable.
- When training, remember to place your feet correctly. It should seem to roll, supported by outer part. You cannot push off with your heel, this will reduce the speed.
- In the push, the leg should be almost straight.
- You should not bend over too much, keep your body straight and look forward.
- You need to move your arms rhythmically, but you cannot swing them. It is not recommended to bend your elbows too much.
- Keep your breathing even, this is very important. If it goes wrong, you won’t be able to overcome the distance.
- The ideal workout is alternating between flat sections and uphill sections.
You need to train your whole body in order to be able to run many kilometers without getting too tired.
A set of exercises for fast running
Knees as high as possible
To improve your running technique, as well as strengthen your quadriceps and iliopsoas, you need to jump, trying to alternately raise your knees as high as possible.
Run by jumps
When running, you need to actively push off with your feet up, moving forward by jumping. This will strengthen all the leg muscles. This way you can run faster.
Spring on half fingers
You need to start from a stance with your feet shoulder-width apart. As you exhale, rise onto your toes. At the same time, tense your calves as much as possible. As you inhale, return to the starting position. This way you will learn to reduce the stress on your joints when running and develop endurance.
Heels higher
This normal running in place, but aggravated by high jumps and raising the heels as much as possible to the buttocks. At the same time, try not to bring your knees forward, but keep them under your pelvis. Then the muscles of the back of the thighs will become stronger, and you will learn to place your feet correctly.
Jumping with alternating legs
You need to stand as if you are about to start, one leg forward, arms bent at the elbows, but not clenched fists. Jump up, changing the position of your legs as you fly. Your arms should move as if you are running. The thighs, calf muscles, and buttocks are well worked out.
It's hard to find any runners who don't want to run faster. Amateurs and professionals, juniors and senior athletes - everyone wants to increase their running speed. Why does it depend? How to learn to run fast? If we abstract from the terrain and weather conditions, then there are only two factors: genetics and training.
At the same time, during training, the number of mitochondria in muscles can change, and, accordingly, their ability to generate energy with the participation of oxygen. It is also important for speed, especially over long distances. In addition, training leads to muscle fiber hypertrophy and the percentage of muscles will also change.
In untrained people fast fibers usually glycolytic, that is, type B predominates, and slow ones are oxidative. This will be enough for mini-sprint races of 20-30 m to the bus stop or, for example, to the entrance from the meeting with the neighbor's dog. But of course, it is absolutely not enough for competitive sprinting and, especially, fast running over medium and long distances. There is no way without targeted training.
Mitochondria are unique organelles in which glucose or fatty acid molecules, through a cascade of reactions, are broken down into carbon dioxide and water, resynthesizing ATP necessary for muscle contraction. At the same time, it does not form lactic acid molecules, which “acidify” the muscle, as during glycolysis. Due to the appearance of additional mitochondria, rapid muscle fibers according to their oxidative potential, they are converted from glycolytic to intermediate, and the transition of intermediate fibers to oxidative ones is also possible.
Even if your genetics don’t work out, by training regularly you can significantly improve your performance and achieve good and sometimes excellent results!
Maximum oxygen consumption
The role of muscles in providing speed qualities great, but, of course, not absolute. After all, in order for muscles, as well as other vital organs, to receive oxygen, the coordinated work of the respiratory and cardiovascular systems is necessary.
The most well-known indicator describing the connection and efficiency of these systems and muscles is maximum oxygen consumption(VO2 max), which shows the amount of oxygen (in milliliters) a person is able to consume within 1 minute.
On average, MOC in young untrained men is 45 ml/min/kg, in women – 38 ml/min/kg.
As a result of training, not only does the number of mitochondria in the muscles increase, but also physiological adaptations occur such as an increase in blood plasma volume, systolic heart volume and stroke volume, tissue capillarization and, ultimately, such adaptations cause an improvement in the efficiency of oxygen transport to muscle cells and its use, and this is the key to improving performance in medium and long distance races.
BMD depends on genetic factors, age, gender, and is also closely related to muscle mass and quite accurately reflects the level of training.
Up to 20 years of age, there is an increase in the value of MIC, from 25 to 35 years - stabilization, and from 35 years - a gradual decrease in MIC.
By age 65, maximum oxygen consumption decreases by about a third.
Economy of running
Although knowledge of VO2 max will be quite informative, in long-distance competitions what is more important is not the maximum that can be squeezed out of oneself, but the submaximal speed that the athlete can maintain throughout the entire distance. And this speed will depend on MIC, and on the ability to utilize fats, the ability of buffer systems to fight “acidification” with lactate, on running technique, which allows optimal use of the body’s resources, etc. Actually, all this is united by such an integral concept as running efficiency. Running economy can vary between runners with the same VO2 max by up to 20%. In well-trained athletes with similar VO2 max values, running economy is the best predictor of performance.
Therefore, it is the increase in running economy that will improve performance, and therefore speed, in long-distance runners.
Summarizing the above, I would like to emphasize that an athlete’s running speed will be largely determined by his genetics.
In the same time proper training allow you to significantly increase running speed due to adaptation processes occurring in the muscles, respiratory and cardiovascular systems.
Interview with Dmitry Nikolaychuk
What exercises do athletes use in practice to develop running speed? How can amateur runners increase their running speed?
Professional athletes are best versed in matters of speed development. He shared approaches and “secrets” for learning to run fast Dmitry Nikolaychuk, member of the Ukrainian athletics team, champion of Kyiv, prize-winner of the Ukrainian Athletics Championships 2013-2018, graduate student at the Institute of History of the National Academy of Sciences of Ukraine.
- Hello, Dima! Our readers will be interested in learning about the experience of a professional athlete. Please tell us what approaches are used to develop speed among amateurs?
- It’s hard to name me professional athlete. I would say that I am simply a professional, since my main job is scientific activity plus coaching practice, which, however, does not at all prevent me from competing at official competitions. Although after each podium at the National Championships, the club and coach tell me that it’s enough to mock others with this approach and way of life.
- So here it is. The main approach when working with amateurs is to do no harm :) But in fact, before training running speed, the person must have a certain “base” (physical fitness level, strength training, endurance), time for training and recovery, as well as motivation (target). Accordingly, if there is no “base” or it is weak, we first work with it, laying the foundation, without which further progress will be impossible.
– If a runner has a sufficient base and experience, we determine what his goals are and how much time per week (month) he is willing to devote to training. Moreover, the training schedule should also be combined with competent recovery, and take into account different life situations. You need to develop gradually, step by step, making sure that there is no overtraining. Due to the nature of the busy nature of amateurs - the main job, often family, you need to try to ensure that training fits harmoniously into life, and does not create additional stress for the trainee and those around him. There is already a lot of stress in life that affects our health, mood, running technique, etc.
– Okay, Dima, it’s clear about the importance of the base. Let's say we are lucky, there is an amateur with a good base who wants, for example, to improve his performance at 5 or 10 km, what exercises should be used to increase running speed?
– In this case, training to develop speed can be based on three “pillars” that have been known to us since the last century:
- Gorki
- Segments
– Please tell us in more detail here :)
– Of course, now we’ll go through each point.
Exercises to develop running speed
Gorki
Slides are a fairly universal exercise, including increasing endurance, strength and learning to run fast. In addition to the fact that hill running strengthens many of the muscles involved in running, it also develops the cardiovascular system and oxygen utilization efficiency. This means that by training slides, a person will be able to run faster.
Important points:
- You should start by running on low hills, with a slight slope and short distances (50-60 m).
- after the slides, be sure to jog and “run up” your legs, that is, do several short accelerations on level ground;
- slides can be done 1-2 times a week, depending on the overall training volumes and tasks.
Special running exercises
Special running exercises (SBE) are speed exercises that affect muscle groups that affect the economy and efficiency of movements while running. And the more economical running is, the more faster speed on a given segment.
These are the muscles of the anterior and posterior surfaces of the thigh, the flexor muscles of the hip, the knee joint, the calf muscles, the flexor muscles of the foot and leg that produce repulsion, the muscles responsible for adducting and abducting the hips, the muscles of the buttocks, the abdominal and back muscles.
In addition, SBUs help improve intermuscular coordination.
– What exercises do you recommend?
– Regarding exercises:
- Running with shin splints
The exercise is aimed mainly at warming up the knee joint and strengthening the muscles. back surface hips.
Technique:
In this exercise, a kind of elastic running is performed with alternate bending feet in knee joint and throwing the shins to the buttocks. It is important to touch your heels to your buttocks and have a high step frequency.
During the exercise, the torso is slightly tilted forward, the shoulders are relaxed, and the arms work as when running (or are simply placed behind the back). When performing the exercise, pay attention to the soft and silent removal of the leg from the support.
- Running with high hips
The exercise affects the muscles of the anterior surface and flexors of the hip and foot, and also helps improve intermuscular coordination.
Technique:
Standing on your foot, you need to alternately raise the thigh of your swing leg high. The thigh rises parallel to the surface, and when landing, the leg is elastically placed on the support. You need to maintain a high frequency of leg lifts.
While performing this exercise, your shoulders should be relaxed, your arms bent at the elbows, supporting leg and the torso are on the same line. The foot lands on the front part, the back should be straight. Beginners can work with their hands, experienced runners can isolate their hands behind their backs.
- Running on straight legs
The exercise affects the calf muscles, as well as the muscles responsible for adducting and abducting the hips. Helps improve repulsion.
Technique:
When performing the exercise, the straightened leg is actively placed on a support and the swing leg is quickly extended, at approximately an angle of 45°. At the same time, rapid progress occurs.
The body is almost vertical, with a slight tilt back. The hands do active work, as in running.
- Deer running
Exercise aimed at development calf muscles and muscles of the back of the thigh.
Technique:
When pushing off, the pushing leg is fully straightened, and the swing leg is brought forward, bent at the knee joint. Hands work differently to help maintain balance. The position of the body is vertical, with a slight bend forward.
- "Bike"
This exercise helps strengthen the hamstrings, hip flexors, and feet.
Technique:
The leg bends at the knee joint, the thigh rises parallel to the ground. Then the shin is brought forward and the leg, with a raking motion, begins to fall down onto the support under the center of gravity. After pushing, the pushing leg is swept back and the movement is repeated, but with the other leg.
The torso occupies vertical position. Hands perform active movement over a large amplitude.
- Lunges
Lunges develop balance, stability and coordination
Technique:
The exercise is performed slowly. The stride should be of such length that the angle of the front leg is straight.
Maximum long steps, placing the foot on the heel, deep squat. At correct execution over the next two days, all the leg muscles will remind themselves of themselves in the most unexpected places.
- Mincing run
The exercise develops running technique and coordination.
Short steps as long as your own foot. Land on your toes, relaxed shoulders and arms.
More exercises and techniques for performing them can be seen in this video:
SBU can be practiced independently, at home, but it is advisable that the exercise technique be “set up” by a trainer first.
Segments
Segments are direct work with speed. Depending on the goals and objectives, the intensity of the run and the length of the segments will vary.
What is important:
- for speed work, amateurs will need 200-300 m sections
- After each segment you need a good rest and recovery (about 8 minutes).
- for beginners, the number of segments should not be large, 3-5 will be enough; The main thing is to qualitatively work out the accelerations themselves.
- It is best to do speed work when you are rested and “fresh”, for example on Tuesday after resting on Monday or even on Wednesday.
- when working with more trained athletes who have experience and a good base, the number of segments and length can be increased depending on the tasks.
– Dima, please tell me, will the exercises for long-distance and medium-distance running be different and in what way?
– At the initial stages – practically none. Then, of course, for middle-distance runners, along with the development of speed, it will be necessary to adapt the body to the need to utilize lactate and work in “acidification” mode. For long-distance runners – important because metabolism will be the establishment of a fat oxidation system, which is achieved by long runs in the aerobic zone.
– How about using marathon pace training for recreational distance runners?
– This is unlikely to be necessary for most amateurs. Everything, of course, will depend on the goals and objectives of the preparation. For some, this type of training will also be relevant. But due to the stress it places on the cardiovascular system, it must be used wisely. It’s not for nothing that all training systems for track and field athletes necessarily include a long, slow run. The popularizer of introducing such running into the practice of training athletes was Arthur Lydiard. It is slow, long running that helps develop the cardiovascular system for subsequent intense loads during high-speed work.
– What can you say about using a running exercise like (variable speed running) to improve running speed?
– – this is also a very good method if used correctly. For example, alternating short accelerations with jogging can be used to develop speed skills. Longer accelerations, shorter jogging times, can be used to develop speed endurance.
– In general, everything needs to be taken into account in training. Athletes have a popular saying: “a plan is not a dogma, but a guide to action.” By the way, which, as it turned out for me, was paraphrased from an article by Engels and Marx.
– I see, thank you very much, Dima!
- Please! And don’t forget about the need for quality recovery after training. Otherwise, all the results of preparation may be “reduced to zero.” It will be good basic training– speed will come! Train regularly and don't rush! Remember - you play sports to first of all improve your health!
The question “How to run fast?” Many newbies ask this question. For professional athletes and highly qualified coaches, this question sounds about the same as the rhetorical “what to do?” and “what should I do?” Before answering this question, let's look at the concept of "running fast."
Each athlete has his own concept of “fast”. For an amateur who has been training for less than a year, 10 km in 40 minutes is unthinkable. And for a professional, these 40 minutes are an easy cross-country workout. As for the sprint, 9.58 in the 100-meter dash is a world record, and for a student who needs it, 12.8 will be the ultimate dream.
Therefore, in this article we will not use stopwatch hands, but consider general recommendations about how you can increase your own running speed over a given distance.
All distances in athletics are divided into four types: sprint, middle distances, long distances. Ultramarathon, trail running, cross-country running are not official disciplines athletics, although they are directly related to long distances.
How to learn to run fast sprint (60 m – 400 m)
To learn how to sprint quickly, you need to have good strength and jumping training. Unlike middle and long distance running, for 100 m endurance is practically not needed, only general endurance is needed physical training. However, in order to be able to run 400 m without slowing down, you need to train speed endurance.
Running speed depends on the frequency and length of your stride. Step frequency develops most effectively in children under 12 years of age. Unfortunately, developing this skill in an adult is much more difficult. The technique in sprinting is different from middle distance running. Here the knee rises higher, the step becomes longer, and the arms work actively. Generally fast run more energy-consuming.
It is very important for 100m sprinters to have a very strong muscles legs Therefore, one of the main components of sprinter training is strength exercises, barrier exercises, reinforced SBU complex. Many exercises in the power block are done with additional weighting. These include: short maximum accelerations with a “cart”, accelerations with braking (the trainer slows down the athlete’s running with the help of a fitness tape), “strreading” and lunges with a light barbell. Sprinters spend a lot of time in the gym. Jumping work develops in a sprinter explosive force, which is extremely necessary.
Accelerations are performed in different series of 50–300 m, after a rest of 4-5 minutes. Also, to develop speed endurance, many trainers recommend running 150 m, performing 10-15 runs.
How to learn to run fast middle distances (from 800 m to 2000 m)
To improve your performance and run fast middle and long distances, you need to know the basics of running - correct breathing, technique, warm-up, perform strength work for running. Running 800 and 1500 m requires speed endurance. To do this, intermediate athletes use types of training such as tempo running and hill intervals. Having high-intensity speed workouts will ultimately help increase your speed.
Varying the length and intensity of your training sessions improves cardiovascular endurance and allows you to work out longer. This workout may involve several short bursts (2 to 8 minutes) of very fast running speed, separated by short rest periods. High Intensity Workouts develop speed endurance, but it is extremely important to remember that their number in the total volume of your training process should not exceed 40%. Try to do at least 4-5 workouts a week, of which only 1-2 will be high-intensity, and spend the rest of the time working on your running technique and slow cross-country runs (50-60 minutes each).
How to learn to run long distances quickly (from 3000 m to marathon)
Many people are interested in how to run 3 km in less than 12 minutes. For these types of results, runners need to focus on training their speed, oxygen use efficiency, and aerobic strength.
The foundation for any stayer is volume: these are long cross-country runs, at least an hour, which must be run at least twice a week. Professional stayers run 100-150 km per week. For amateurs, this figure is much less - about 40-60 km. It is impossible to show a 3 km result in less than 11 minutes if your weekly volume is 30 km.Running uphill brings great benefits. It is better to use a gentle incline 300-500 m long and run up it 8-10 times so that the pace of each run is approximately the same, but not maximum. Rest between series – 3-4 minutes.
In addition to running training, you need to carry out a set of general physical training to strengthen your hips, feet, and calf muscles. You will need them.
Running technique
No matter what distance you plan to run quickly, initial stage One of the fundamental determinations for you should be running technique. It will significantly improve your running speed. For a sprinter, technique is the key to a high result; for an average athlete, it is a means of increasing one’s efficiency over a distance to 100%; for a stayer, it is running economy.
1. At first, even 1 km is difficult for an unprepared person. Start with short runs at a very low speed. At each subsequent workout, increase the distance covered by 500-800 m.
2. Always start and end your workout lightly for 10-15 minutes at a heart rate no higher than 145 beats/min.
3. Don’t perceive training as something unpleasant, obligatory, painful, because with this attitude you will last for 2 weeks, and then the frenzy will pass.
4. Start training early. If you have to take the PHYS, then start preparing no later than 4 months before the test. You shouldn’t count on a miracle that you will run 3000 m in 10 minutes without preparation. Miracles do not happen, and nothing will help an unprepared person.
5. Give up bad habits. At least for the preparation time.
6. Proper nutrition is as important for an athlete as running theory. Do not exercise immediately after eating a large amount of food, do not fast after grueling workout, it is important to close carbohydrate window, drink recovery sports drinks.
7. Do not try to run long cross-country races at a high heart rate (above 165). There will be no benefit from this, only overwork, injuries and excessive load on the heart.
8. Work out at least 3 times a week.
Plan each workout
Absolutely every workout should consist of a warm-up, a main block and a cool-down. Before starting the active part of the workout, you need to jog lightly for 10-15 minutes, then perform general development exercises (general development exercises), which are all called stretching, for 10 minutes. And only then proceed to the main block. Warming up will warm up the muscles and ligaments, “start the engine”, and minimize the risk of injury. At the end of the main (intensive) part of the workout, you should always do a cool-down - 5-15 minutes of light jogging and static stretching: this will speed up the recovery process and relieve unnecessary muscle pain.
Every person without health problems can run any distance quickly. Having received theoretical knowledge, start studying. Don't try to jump over your head. Have patience and realize that it is not possible to achieve results in 2-3 weeks; everything takes time.
Even in a recreational race, there are always two types of runners. Some run frequently moving their legs. Others move with long strides. The former have a higher cadence, but the latter have a longer stride length. It seems that both approaches should have a positive effect on speed. Who to follow as an example?
Cadence is one of the quantitative characteristics of running, equal to the frequency of steps per minute. Most often we are talking about the number of times both feet touch the ground - about 160–200 steps per minute.
To measure your base cadence, run at your normal pace and count the number of steps you take with one leg in 30 seconds, then multiply that number by four.
Step length
With a longer stride length, you stay in the air longer - this is a plus. But when landing on a straight leg, the load on the joints and tendons is greatly increased compared to landing on a leg with a more relaxed knee. However, even a small mistake in landing can lead to injury.
Running with long strides is good as a special running exercise, which helps improve muscle function when pushing off while running.
At the same time, maintaining a high pace with long strides is more difficult. If you increase your stride length dramatically, your cadence will decrease and the speed gain won't be as great.
Step frequency
You've probably heard about the ideal figure - 180 steps per minute. However, if you immediately increase your cadence by 20–25 steps per minute, there is a high chance that your heart rate will also jump. This is also not good. You should not increase your base cadence by more than 5% per week or two.
In fact, the “magic” number of 180 was obtained by analyzing the running of Olympians. Running at the amateur level should not strictly fit into this meaning. A slight deviation is quite acceptable and depends on anatomical features (leg length, joint mobility) and running experience.
How to run faster
First you should ask yourself the question: is this necessary at all. After all, we are talking about running for health and pleasure. An amateur runner can and should pay more attention to sensations rather than numbers.
But if you are not interested in running without increasing your numbers, it is worth remembering that, in addition to cadence and step length, many factors influence running speed:
- selection in accordance with the structural features of the foot and the treadmill surface;
- choosing clothing that wicks moisture well and is appropriate for the weather;
- regular training, including cross-training, which will help strengthen your core muscles and develop joint mobility;
- sufficient rest time, regular massage or sauna;
- quality warm-up before jogging;
- adequate goals and patience.
How to run safer
Non-professional runners most often run at their natural cadence, which is different from their ideal cadence. However, some are more prone to injury, while others are less prone to injury. Pair scientific works, which examined the difference between both, was presented in June at the annual meeting of the American College of Sports Medicine.
In the first study Erin Futrell, Adam Tenforde, Steve T. Jamison, Irene S. Davis. Relationships between natural cadence and vertical load rates in injured and healthy runners. 32 healthy and 93 injured runners took part. It showed that the average cadence of runners in both groups differed slightly: 164 and 161, respectively.
Scientists compared the load on the foot, and it was indeed higher in injured runners. However, no correlation of this parameter with the cadence of healthy and injured runners could be found.
In another study Jacqueline Morgan, Robert L. Franco, Kate Harrison, Anson M. Blanks, Heather L. Caslin, D. S. Blaise Williams. Stride frequency and injury rates in recreational runners training for a half-marathon. 28 amateur runners participated who were preparing for the half marathon. In this case, there was a clear correlation between injury and cadence:
- 8 out of 12 runners with a cadence below 162 were injured - 67%;
- 5 out of 7 runners with a cadence of 163–168 were injured - 71%;
- Only 2 out of 9 runners with a cadence above 169 were injured - 22%.
It is worth noting that this study did not take into account the runners' initial training. During the study, the average cadence of all participants increased from 165 to 173 in preparation for the race. It is likely that runners with higher cadences were initially better prepared and therefore less prone to injury.
It turns out that the research data is mixed. Of course, this is not to say that cadence is not important for safe running. However, it makes no sense to rely only on this parameter: it is too early to name the ideal number.
At the same time, fewer contacts with the ground with longer steps also does not guarantee less load on the leg.
Good news
With experience, cadence and stride length increase in parallel and running becomes more efficient and enjoyable.
My personal experience shows that running with long strides is very tiring and therefore unsafe. I immediately felt comfortable running with a cadence close to 180. But most of the time I run on a track in the gym - this helps to increase the cadence. When I run outside, my steps get longer, but my speed stays about the same because my steps become less frequent. In any case, I always run without unnecessary fatigue.
